What Is a Serving Size?

Healthy Eating Tool

What is a Serving Size?

Vegetables & Fruit, Aim for 7-10 Servings Daily

One serving equals:

Medium piece of fruit, the size of a tennis ball Green leafy veggies 250 ml (1 cup)

Fresh or frozen fruit or cut vegetables 125 ml (1/2 cup) Dried fruit, 2 tablespoons

Grain Products, Aim for 6-8 Servings Daily

One serving equals:

 Cooked grains (rice, oats, pasta, etc.) - 1/2 cup  Breads (1 slice, ½ pita, ½ small bagel) - 30g  Cereals (1/3 cup for bran type or 2/3 cup flaked) - 30g  Mashed potato - 1/2 cup  Potato, sweet potato, yam ½ medium

Milk & Alternatives, Aim for 2-3 Servings Daily

One serving equals:

Unsweetened yogurt, 175g (3/4 cup) Skim milk, 1%, 2%, or soy, Cheese (15% MF or less), Plain or fruit flavour, Almond or rice milk 250ml (1 cup) 50g (1.5 oz)

Meat & Alternatives, Aim for 2-3 Servings Daily

One serving equals:

¼ cup shelled nuts & seeds 60ml (1/4 cup)

Beans, lentils, peas, tofu ¾ cup 75g or 2.5 oz fatty f ish, lean (cooked or canned) beef, pork, chicken or turkey

2 large eggs Peanut or almond butters 30 ml (2 Tbsp)

Oils & Fats, Aim for 2-3 Tablespoons Daily

(There are 3 teaspoons in 1 tablespoon)

One serving equals:

1 tsp of oil 1/8 avocado=1 tsp 1 tsp butter Or non-hydrogenated margarine

Eating Well with Canada’s Grain products, 6-8 servings daily Meat & alternatives, 2-3 servings daily Food Guide One serving equals  Breads (30g serving) One serving equals: 75g or 2.5 oz What is a Serving?  Bread slice, small dinner Roll 1 Meats & poultry  Small bagel, kaiser, english muffin,  Lean beef, lamb, pork 75g (2.5 oz) pita ½  Bread sticks, ryvita, wasa 2  Ground beef, chicken, turkey (½ cup)  Chicken, turkey, no skin 75g (2.5 oz) Vegetables & fruit, 7-10 servings daily  Chapati 15 cm (6in) round 1  Hot dog bun, hamburger bun ½ One serving equals:  Melba toast rectangles 4  Medium piece of fruit, the size of a tennis Fish & Seafood  Rice cakes, rusks 2 ball  Soda crackers 6  Fresh or frozen fish 75g (2.5 oz)  Fresh or frozen fruit 125 ml (1/2 cup)  Canned fish in water 75g (1/2 can) (berries, grapes, etc)  Clams, mussels, oyster 9 medium Cereals (30g serving)  Shrimps 8-15  Cut vegetables 125ml (1/2 cup) All-Bran type (1/3 cup)  Scallops 6 (fresh or frozen) Flaked or crispy dry cereals (2/3 cup)  Crab, lobster ½ cup  Green leafy veggies 250 ml (1 cup) Hot cereal, dry (2 Tbsp) Hot cereal, cooked 175mL (3/4 cup)  Dried fruit 2 Tablespoons Meat alternatives Puffed type 250ml (1 cup) Shredded Wheat 1 biscuit One serving equals:  Eggs (limit 2-3 yolks per week) Milk & alternatives, 3 servings daily  Poached or boiled egg 2 medium Grains/ cooked  Cooked beans, lentils, peas ¾ cup One serving equals:  Cooked rice, paasta, 125ml (1/2 cup)  Natural peanut butter 30ml (2 Tbsp) quinoa, barley, bulgur  Tofu 150 g (3/4 cup)  Skim, 1%, 2% 250ml (1 cup)  Popcorn, no butter (3 cups)  Shelled nuts & seeds 60ml (1/4 cup)  Soy, almond, rice 250ml (1 cup)  Corn kernels (1/2 cup)  Canned milk 125ml (1/2 cup)  Corn-on-the-cob ½ medium  Cheese (15% MF or less) 50g (1.5 oz) Oils & fats  Cottage Cheese (1/4 cup) (2%MF or less) Starchy Vegetables One serving equals: 2-3 tablespoons/day  Mashed potato (1/2 cup)  Yogurt, plain 175g (3/4 cup)  Potato, sweet potato, Yym ½ medium  Olive oil, canola, others 5 ml (1 tsp) or fruit with low sugar  Avocado 1/8  Kefir 175g (3/4 cup)  Butter or non-hydrogenated 5ml (1 tsp)  Frozen yogurt 125 ml (1/2 cup) margarine  Cream cheese, 15ml (1 Tbsp) sour cream, salad dressing, mayonnaise